Here we are – 8 weeks into the CityLine Shape-Up program and our winners are doing great. So far, the results are:
- Cory- 30 pounds down!
- Brittany – 17 pounds down (3 pounds from goal weight)
- Rebecca – 11 pounds down and at goal weight!
- Kim – 18 pounds down
- Joanne – 20 pounds down
If you have joined us along the way and have lost weight and are feeling
better – bravo! I am so thrilled to be a part of your health makeover.
The e-mails Steph and I have been receiving are so inspiring and make it
all so worthwhile.
What I can tell you for sure is that there is noting better (I promise
you nothing!) than feeling well. Eating well and working out on a
regular basis will improve your overall sense of wellness physically,
spiritually and emotionally.
In the next little while, I will be posting some super yummy skinny for
spring recipes that I think you will love. But… I also wanted to blog
about some quick and easy Shape-Up challenge summary pointers. Whether
you are just staring out with us or having been following all along –
the pointers below are guaranteed to keep you on track.
1. Remember why you started. You must have been feeling some level of
dissatisfaction with your weight, energy, mood, etc. That
dissatisfaction is actually a good thing (and your body talking to you!)
as it will drive you to make permanent changes.
2. Start to food journal. Everything you eat or drink MUST be written
down in your food journal. Click here to download a free online food
journal
3. Drink 8 glasses of water + 2 green tea beverages per day. Green tea contains EGCG which helps to boost your metabolism.
4. If you have an addiction to sugar – switch over to naturally sweet
foods, such as apples, berries, unsweetened applesauce or chewable
vitamin C. I also make homemade popsicles with water and frozen berries
to help “kill” a craving.
5. If you are an emotional eater (and really…who isn’t), prior to eating
anything pause and follow my “SALT” rule. In other words – ask yourself
–“Am I hungry or am I eating because I am Stressed, Angry, Lonely or
Tired”? The more mindful you are of your eating habits, the more of a
breakthrough experience this will be.
6. Focus on your “fill me up” foods. For example, all meals must
contain between 3-5 ounces of lean protein such as chicken, fish,
turkey, eggs, yogurt, cottage cheese, tofu or protein powder. Protein
will fill you up and will also secrete glucagon – a hormone that breaks
down fat.
7. Watch the grain intake. I am sure by this time you are sick of me
saying this – but it is true. Too much grain (especially refined flours)
will result in belly fat. If you want some motivation to restrict your
grain, consider this -for every 5 pounds you lose on the Shape-Up plan,
you will lose 1 – 1.5 inches around your waist!
8. Don’t be scared of fats. In fact, the good fats such as
monounsaturated fats (avocados, olive oil, etc.) and essential fats
(almonds, walnuts, fish oils, cold water fish) have been associated with
fat loss and a lower body mass index. Thirty percent of your total
caloric intake should be from “healthy fats”. If you refer to the 7 day
meal plans, you will see there is an element of fat in most meals.
9. Eat 3 meals and 1-2 snacks daily. Ideally (and for metabolic reasons)
you should be eating every 3-4 hours. Skipping breakfast is a big
weight loss “no-no”.
10. You are worth it….so take care of yourself. Whether you have 5 or 50
pounds to lose – I guarantee that losing weight and following along
with the Shape-Up challenge will make you look and feel your very best
from the inside out.
Dr. Joey Shulman is the author of The Metabolism Boosting Diet
and the Founder of The Shulman Weight Loss Clinics. For more information
visit www.drjoey.com
Twitter: @drjoeyshulman